For optimum health, scientists say, eat a rainbow of colors.
Your plate should look like a box of Crayons."
- Janice M.
Horowitz, TIME Magazine,
January 12, 2002
Colorful
fruits and vegetables provide the wide range of vitamins,
minerals, fiber, and phytochemicals your body uses to
maintain good health and energy levels, protect against the
effects of aging, and reduce the risk of cancer and heart
disease.*
Many of the
phytochemicals and other compounds that make fruits and
vegetables good for us also give them their color. That’s
why it’s essential to sample the complete color spectrum
every day to get the full preventive benefits of fruits and
vegetables.
BLUE/PURPLE
fruits and vegetables contain varying amounts of
health-promoting phytochemicals such as
anthocyanins
and
phenolics,
currently being studied for their antioxidant and anti-aging
benefits. Include BLUE/PURPLE in your low-fat diet to help
maintain:
-
A lower risk of some
cancers *
-
Urinary tract health
-
Memory function &
Healthy aging
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of
some types of cancer, a disease associated with many
factors.
Get blue/purple every day with foods such as:
Blackberries, Blueberries, Black currants, Dried plums,
Elderberries, Purple figs, Purple grapes, Plums, Raisins,
Purple asparagus, Purple cabbage, Purple carrots, Eggplant,
Purple Belgian endive Purple peppers and Potatoes (purple
fleshed).
GREEN
vegetables contain varying amounts of phytochemicals such as
lutein
and
indoles,
which interest researchers because of their potential
antioxidant, health-promoting benefits. Include GREEN in
your low-fat diet to maintain:
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of some
types of cancer, a disease associated with many factors.
Go green every day with fruits and vegetables like these:
Avocados,
Green apples, Green grapes, Honeydew, Kiwifruit, Limes,
Green pears, Artichokes, Arugula, Asparagus, Broccoflower,
Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage
Green beans, Green cabbage, Celery, Chayote squash,
Cucumbers, Endive, Leafy greens, Leeks,
Lettuce, Green onion, Okra, Peas, Green pepper, Snow Peas,
Sugar snaps peas, Spinach, Watercress, and Zucchini.
WHITE, tan,
and brown fruits and vegetables contain varying amounts of
phytochemicals of interest to scientists. These include
allicin, found in
the garlic and onion family. The mineral
selenium, found
in mushrooms, is also the subject of research. Including
WHITE in your low-fat diet helps maintain:
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of some
types of cancer, a disease associated with many factors.
Get all the health benefits of white by including foods such
as:
Bananas,
Brown pears, Dates, White nectarines, White peaches,
Cauliflower, Garlic, Ginger, Jerusalem artickoke, Jicama,
Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white
fleshed) Shallots, Turnips and White Corn.
YELLOW
and
ORANGE
fruits and
vegetables contain varying amounts of antioxidants such as
vitamin C
as well as
carotenoids
and
bioflavonoids,
two classes of phytochemicals that scientists are studying
for their health-promoting potential. Including
YELLOW/ORANGE in your low-fat diet helps maintain:
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of some
types of cancer, a disease associated with many factors.
Choose Yellow/Orange fruits and vegetables like:
Yellow
apples, Apricots, Cantaloupe, Cape Gooseberries, Yellow
figs, Grapefruit, Golden kiwifruit, Lemon, Mangoes,
Nectarines, Oranges, Papayas, Peaches, Yellow pears,
Persimmons, Pineapples
Tangerines, Yellow watermelon, Yellow beets, Butternut
squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin,
Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes,
Yellow tomatoes, and Yellow winter squash.
RED
fruits and
vegetables
contain
specific
phytochemicals in the red group that are being studied for
their health-promoting properties include
lycopene
and
anthocyanins.
Include a variety of RED fruits and vegetables in your
low-fat diet to help maintain:
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of some
types of cancer, a disease associated with many factors.
Include RED fruits and vegetables in your diet such as:
Red apples,
Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red
grapefruit, Red pears, Pomegranates, Raspberries,
Strawberries, Watermelon, Beets, Red peppers, Radishes,
Radicchio, Red onions, Red potatoes, Rhubarb and Tomatoes
In
a hurry? Phi Plus offers you all of the colors in every
bite! And don’t forget The Wholefood Farmacy Farinas –
AmpliPhi (red), BeautiPhi (orange), ClariPhi (yellow),
DetoxiPhi (green), ElectriPhi (blue), FructiPhi (indigo),
and GloriPhi (violet). Did you eat your colors today?
At your service,
The Wholefood Farmacy Team
This article has been brought to you courtesy of
www.5aday.org
